If there’s one bodybuilder who epitomizes “bicep goals,” it’s Phil Heath. Though retired, the seven-time Mr. Olympia is still steely, and luckily for us, the legend is keen to share his tried and tested methods. In a recent Instagram post, the legend revealed three “easy” ways to build biceps. Here’s how to train with Heath:
Tip 1: Volume
“Train two times a week!” Heath explained of his biceps training schedule. “You can do it once on a back or pulling day, and once on an arm workout.”
This is great advice because your biceps will be under strain while training your back, but a holistic approach to growing your arms should focus directly on your biceps. Make sure you leave a day or two between sessions to allow for recovery.
Tip 2: Hit your head
“A lot of people work out their biceps, but they forget about the three heads of the biceps!” my bodybuilding hero told me. “Work them all… the short head, the long head, and the brachialis.”
For the uninitiated, the short head is the inner biceps. The long head is the outer biceps, and while the brachialis isn’t technically the biceps, it is part of the arm muscles and is found on the outside of the arm between the biceps and triceps. To target each muscle site, you need to stimulate them with different types of movements. The short head is most effectively worked with your arms in front of your body. Think preacher curls or high cable curls. The long head is more effectively worked with your arms at your sides with exercises like incline dumbbell curls and hammer curls. Moving on to the brachialis, aim for a narrow grip and do some pull-ups or reverse rows.
Tip 3: Shrinkage
“Make sure you hold the contraction for at least one to three seconds and actually (work) your muscle,” says Heath, “rather than just exhaling and barely moving!” To get a quality contraction, bodybuilders say you need to train with a weight you can control, so don’t go so heavy that you sacrifice form.
Bonus Tip: Negativity
The benefits continue, says Heath: “Performing slow negatives lengthens and elongates your biceps, maintaining constant tension on the muscle.” So instead of just focusing on flexing your biceps, make sure you put as much energy into returning to the starting position as you do into creating the pump. Incorporate these three simple lessons into your upcoming bicep routine and you’ll be sure to have those shirtsleeves cinched in.
For more easy and not so easy muscle building tips from one of muscle building’s greatest figures, Follow Phil Heath on Instagram.
